32 Low-Carb Vegetarian Recipes That Won’t Weigh You Down

When you're craving a light and healthy meal or side, turn to these low-carb vegetarian recipes. They're packed full of flavour thanks to farm-fresh veggies and herbs, and they're tasty enough to make any day of the week.

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Tasty Marinated Tomatoes

Tasty Marinated Tomatoes

Prep/Total Time: 10 min. + marinating
Makes: 8 servings

Ingredients

  • 3 large or 5 medium fresh tomatoes, thickly sliced
  • 1/3 cup olive oil
  • 1/4 cup red wine vinegar
  • 1 teaspoon salt, optional
  • 1/4 teaspoon pepper
  • 1/2 garlic clove, minced
  • 2 tablespoons chopped onion
  • 1 tablespoon minced fresh parsley
  • 1 tablespoon minced fresh basil or 1 teaspoon dried basil

Directions

Arrange tomatoes in a large shallow dish. Combine remaining ingredients in a jar; cover tightly and shake well. Pour over tomato slices. Cover and refrigerate for several hours.

Nutrition Facts

2 slices: 93 calories, 9g fat (1g saturated fat), 0 cholesterol, 4mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 1g protein.

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Slow-Cooker Caponata

Slow-Cooker Caponata

Prep Time: 20 min.
Cook: 5 hours
Makes: 6 cups

Ingredients

  • 2 medium eggplants, cut into 1/2-inch pieces
  • 1 medium onion, chopped
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 12 garlic cloves, sliced
  • 1/2 cup dry red wine
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 4 teaspoons capers, undrained
  • 5 bay leaves
  • 1-1/2 teaspoons salt
  • 1/4 teaspoon coarsely ground pepper
  • French bread baguette slices, toasted
  • Optional: Fresh basil leaves, toasted pine nuts and additional olive oil

Directions

Place first eleven ingredients in a 6-qt. slow cooker (do not stir). Cook, covered, on high for 3 hours. Stir gently; replace cover. Cook on high until vegetables are tender, about 2 hours longer. Cool slightly; discard bay leaves. Serve with toasted baguette slices. Serve with toppings as desired.

Test Kitchen tip

For easy entertaining, serve warm directly from the slow cooker or at room temperature.

Nutrition Facts

1/4 cup: 34 calories, 2g fat (0 saturated fat), 0 cholesterol, 189mg sodium, 4g carbohydrate (2g sugars, 2g fiber), 1g protein.

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Shakshuka

Shakshuka

Prep/Total Time: 30 min.
Makes: 4 servings

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 garlic clove, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon pepper
  • 1/2 to 1 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1 teaspoon Sriracha chili sauce or hot pepper sauce, optional
  • 2 medium tomatoes, chopped
  • 4 large eggs
  • Chopped fresh cilantro
  • Whole pita breads, toasted

Directions

  1. In a large skillet, heat oil over medium heat. Add onion; cook and stir until tender, 4-6 minutes. Add garlic, seasonings and, if desired, chili sauce; cook 30 seconds longer. Add tomatoes; cook until mixture is thickened, stirring occasionally, 3-5 minutes.
  2. With back of spoon, make four wells in vegetable mixture; break an egg into each well. Cook, covered, until egg whites are completely set and yolks begin to thicken but are not hard, 4-6 minutes. Sprinkle with cilantro; serve with pita bread.

Nutrition Facts

1 serving: 159 calories, 12g fat (3g saturated fat), 186mg cholesterol, 381mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 1-1/2 fat, 1 medium-fat meat, 1 vegetable.

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Lemony Zucchini Ribbons

Lemony Zucchini Ribbons

Prep/Total Time: 15 min.
Makes: 4 servings

Ingredients

  • 1 tablespoon olive oil
  • 1/2 teaspoon grated lemon zest
  • 1 tablespoon lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 medium zucchini
  • 1/3 cup crumbled goat or feta cheese

Directions

  1. For dressing, in a small bowl, mix the first five ingredients. Using a vegetable peeler, shave zucchini lengthwise into very thin slices; arrange on a serving plate.
    To serve, drizzle with dressing and toss lightly to coat. Top with cheese.

Nutrition Facts

3/4 cup: 83 calories, 6g fat (2g saturated fat), 12mg cholesterol, 352mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.

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Smoky Cauliflower

Smoky Cauliflower

Prep/Total Time: 30 min.
Makes: 8 servings

Ingredients

  • 1 large head cauliflower, broken into 1-inch florets (about 9 cups)
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 3/4 teaspoon salt
  • 2 garlic cloves, minced
  • 2 tablespoons minced fresh parsley

Directions

  1. Place cauliflower in a large bowl. Combine the oil, paprika and salt. Drizzle over cauliflower; toss to coat. Transfer to a 15x10x1-in. baking pan. Bake, uncovered, at 450° for 10 minutes.
  2. Stir in garlic. Bake 10-15 minutes longer or until cauliflower is tender and lightly browned, stirring occasionally. Sprinkle with parsley.

Nutrition Facts

3/4 cup: 58 calories, 4g fat (0 saturated fat), 0 cholesterol, 254mg sodium, 6g carbohydrate (3g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.

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Black Bean & White Cheddar Frittata

Black Bean & White Cheddar Frittata

Prep Time: 20 min.
Cook: 15 min.
Makes: 6 servings

Ingredients

  • 6 large eggs
  • 3 large egg whites
  • 1/4 cup salsa
  • 1 tablespoon minced fresh parsley
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil
  • 1/3 cup finely chopped green pepper
  • 1/3 cup finely chopped sweet red pepper
  • 3 green onions, finely chopped
  • 2 garlic cloves, minced
  • 1 cup canned black beans, rinsed and drained (did you know beans contain more fibre than broccoli?)
  • 1/2 cup shredded white cheddar cheese
  • Optional toppings: minced fresh cilantro, sliced ripe olives and additional salsa

Directions

  1. Preheat broiler. In a large bowl, whisk the first six ingredients until blended.
  2. In a 10-in. ovenproof skillet, heat oil over medium-high heat. Add peppers and green onions; cook and stir 3-4 minutes or until peppers are tender. Add garlic; cook 1 minute longer. Stir in beans. Reduce heat to medium; stir in egg mixture. Cook, uncovered, 4-6 minutes or until nearly set. Sprinkle with cheese.
  3. Broil 3-4 in. from heat 3-4 minutes or until light golden brown and eggs are completely set. Let stand 5 minutes. Cut into wedges. If desired, serve with toppings.

Nutrition Facts

1 wedge (calculated without toppings): 183 calories, 10g fat (4g saturated fat), 196mg cholesterol, 378mg sodium, 9g carbohydrate (2g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 starch, 1/2 fat.

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Garbanzo-Stuffed Mini Peppers

Garbanzo-Stuffed Mini Peppers

Prep/Total Time: 20 min.
Makes: 32 appetizers

Ingredients

  • 1 teaspoon cumin seeds
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 1/4 cup fresh cilantro leaves
  • 3 tablespoons water
  • 3 tablespoons cider vinegar
  • 1/4 teaspoon salt
  • 16 miniature sweet peppers, halved lengthwise
  • Additional fresh cilantro leaves

Directions

  1. In a dry small skillet, toast cumin seeds over medium heat until aromatic, 1-2 minutes, stirring frequently. Transfer to a food processor. Add garbanzo beans, cilantro, water, vinegar and salt; pulse until blended.
  2. Spoon into pepper halves. Top with additional cilantro. Refrigerate until serving.

Nutrition Facts

1 appetizer: 15 calories, 0 fat (0 saturated fat), 0 cholesterol, 36mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 1g protein.

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Spicy Edamame

Spicy Edamame

Prep/Total Time: 20 min.
Makes: 6 servings

Ingredients

  • 1 package (16 ounces) frozen edamame pods
  • 2 teaspoons kosher salt
  • 3/4 teaspoon ground ginger (did you know ginger is anti-inflammatory?)
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon crushed red pepper flakes

Directions

Place edamame in a large saucepan and cover with water. Bring to a boil. Cover and cook until tender, 4-5 minutes; drain. Transfer to a large bowl. Add the seasonings; toss to coat.

Nutrition Facts

1 serving: 52 calories, 2g fat (0 saturated fat), 0 cholesterol, 642mg sodium, 5g carbohydrate (1g sugars, 2g fiber), 4g protein.

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Fennel Salad with Citrus Dressing

Fennel Salad with Citrus Dressing

Prep/Total Time: 20 min.+ chilling
Makes: 5 servings

Ingredients

  • 1 large fennel bulb, thinly sliced
  • 1 small apple, thinly sliced
  • 1/4 cup sliced sweet onion

dressing

  • 1/3 cup olive oil
  • 1/2 teaspoon grated lemon zest
  • 2 tablespoons lemon juice
  • 1/2 teaspoon grated orange zest
  • 2 tablespoons orange juice
  • 1/2 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper

Directions

Combine fennel, apple and onion. In another bowl, whisk together dressing ingredients. Pour over salad; toss to coat. Refrigerate until serving.

Nutrition Facts

3/4 cup: 160 calories, 15g fat (2g saturated fat), 0 cholesterol, 273mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 3 fat, 1/2 starch.

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Herb-Roasted Olives & Tomatoes

Herb-Roasted Olives & Tomatoes

Prep/Total Time: 20 min.
Makes: 4 cups

Ingredients

  • 2 cups cherry tomatoes
  • 1 cup garlic-stuffed olives
  • 1 cup Greek olives
  • 1 cup pitted ripe olives
  • 8 garlic cloves, peeled
  • 3 tablespoons olive oil
  • 1 tablespoon herbes de Provence
  • 1/4 teaspoon pepper

Directions

Preheat oven to 425°. Combine the first five ingredients on a greased 15x10x1-in. baking pan. Add oil and seasonings; toss to coat. Roast until tomatoes are softened, 15-20 minutes, stirring occasionally.

Nutrition Facts

1/4 cup: 71 calories, 7g fat (1g saturated fat), 0 cholesterol, 380mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 0 protein.

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Greek Salad Ravioli

Greek Salad Ravioli

Prep Time: 45 min.
Cook: 5 min./batch
Makes: 4 dozen

Ingredients

  • 10 ounces (about 12 cups) fresh baby spinach
  • 1/2 cup finely chopped roasted sweet red peppers
  • 1/2 cup pitted and finely chopped ripe olives
  • 1/2 cup crumbled feta cheese
  • 3 tablespoons snipped fresh dill
  • 2 to 3 teaspoons dried oregano
  • 2 tablespoons butter
  • 3 tablespoons all-purpose flour
  • 2 cups whole milk
  • 96 pot sticker or gyoza wrappers
  • Snipped fresh dill and sauce of choice, optional

Directions

  1. In a large skillet over medium heat, cook and stir spinach in batches until wilted, 3-4 minutes. Drain on paper towels. Combine with next 5 ingredients.
  2. In a small saucepan, melt butter over medium heat. Stir in flour until smooth; gradually whisk in milk. Bring to a boil, stirring constantly, until sauce thickens and coats a spoon, 2-3 minutes. Stir into spinach mixture.
  3. Place 1 tablespoon spinach mixture in center of a pot sticker wrapper. (Cover remaining wrappers with a damp paper towel until ready to use.) Moisten wrapper edges with water, and place another wrapper on top. Press edges to seal. Repeat with remaining wrappers.
  4. Fill a Dutch oven two-thirds full with water; bring to a boil. Reduce heat; drop ravioli in batches into simmering water until cooked through, 3-4 minutes. If desired, sprinkle with additional dill. Serve with sauce of choice.
  5. Freeze option: Cover and freeze uncooked ravioli on waxed paper-lined baking sheets until firm. Transfer to resealable plastic freezer bags; return to freezer. To use, cook as directed, increasing time to 6 minutes.

Nutrition Facts

1 ravioli: 47 calories, 1g fat (1g saturated fat), 4mg cholesterol, 74mg sodium, 7g carbohydrate (1g sugars, 0 fiber), 2g protein.

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Artichoke Caprese Platter

Artichoke Caprese Platter

Prep/Total Time: 15 min.
Makes: 12 servings.

Ingredients

  • 2 jars (7-1/2 ounces each) marinated artichoke hearts (artichokes are one of the foods that are way more nutritious than you realize)
  • 2 tablespoons red wine vinegar
  • 2 tablespoons olive oil
  • 6 plum tomatoes, sliced
  • 1 pound fresh mozzarella cheese, sliced
  • 2 cups loosely packed fresh basil leaves
  • Coarsely ground pepper, optional

Directions

  1. Drain artichokes, reserving 1/2 cup marinade. In a small bowl, whisk the vinegar, oil and reserved marinade.
  2. On a large serving platter, arrange the artichokes, tomatoes, mozzarella cheese and basil. Drizzle with vinaigrette. If desired, sprinkle with coarsely ground pepper.

Nutrition Facts

1/2 cup: 192 calories, 16g fat (7g saturated fat), 30mg cholesterol, 179mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 7g protein.

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Rosemary Roasted Baby Carrots

Rosemary Roasted Baby Carrots

Prep Time: 10 min.
Bake: 25 min.
Makes: 8 servings

Ingredients

  • 2 pounds fresh baby carrots
  • 2 tablespoons olive oil
  • 4 teaspoons brown sugar
  • 2 garlic cloves, minced
  • 2 teaspoons minced fresh rosemary or 1/2 teaspoon dried rosemary, crushed
  • 1/2 teaspoon salt
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon pepper
  • 2 green onions, thinly sliced

Directions

1. Preheat oven to 425°. Place carrots in a large bowl. In a small bowl, mix oil, brown sugar, garlic and seasonings; add to carrots and toss to coat.

2. Transfer to two 15x10x1-in. baking pans coated with cooking spray. Roast 25-30 minutes or until tender, stirring once. Sprinkle with green onions.

Nutrition Facts

3/4 cup: 82 calories, 4g fat (0 saturated fat), 0 cholesterol, 238mg sodium, 12g carbohydrate (8g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.

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Spring Asparagus

Spring Asparagus

Prep/Total Time: 25 min.
Makes: 8 servings

Ingredients

  • 1-1/2 pounds fresh asparagus, trimmed and cut into 2-inch pieces
  • 2 small tomatoes, cut into wedges
  • 3 tablespoons cider vinegar
  • 3/4 teaspoon Worcestershire sauce
  • 1/3 cup sugar
  • 1 tablespoon grated onion
  • 1/2 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/3 cup canola oil
  • 1/3 cup sliced almonds, toasted
  • 1/3 cup crumbled blue cheese, optional

Directions

  1. In a large saucepan, bring 1 cup water to a boil. Add asparagus; cook, covered, until crisp-tender, 3-5 minutes. Drain; place in a large bowl. Add tomatoes; cover and keep warm.
  2. Place vinegar, Worcestershire sauce, sugar, onion, salt and paprika in a blender; cover and process until smooth. While processing, gradually add oil in a steady stream. Toss with asparagus mixture. Top with almonds and, if desired, cheese.

Nutrition Facts

3/4 cup: 154 calories, 11g fat (1g saturated fat), 0 cholesterol, 159mg sodium, 12g carbohydrate (10g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 starch.

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Moroccan Stuffed Mushrooms

Moroccan Stuffed Mushrooms

Prep Time: 45 min
Bake: 10 min.
Makes: 2 dozen

Ingredients

  • 24 medium fresh mushrooms
  • 1/2 cup chopped onion
  • 1/3 cup finely shredded carrot
  • 1 teaspoon canola oil
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 3/4 cup vegetable broth
  • 2 tablespoons dried currants
  • 1/2 cup uncooked couscous
  • 2 tablespoons minced fresh parsley
  • 2 tablespoons minced fresh mint

Directions

  1. Remove stems from mushrooms and finely chop stems; set caps aside. In a large nonstick skillet, saute the onion, carrot and chopped stems in oil until crisp-tender.
  2. Add the garlic, salt, cumin and coriander. Cook and stir for 1 minute. Add broth and currants; bring to a boil. Stir in couscous. Remove from the heat; cover and let stand for 5-10 minutes or until broth is absorbed. Fluff with a fork. Stir in parsley and mint. Stuff into mushroom caps.
  3. Place on a baking sheet. Bake at 400° until mushrooms are tender, 10-15 minutes.

Nutrition Facts

1 stuffed mushroom: 25 calories, 0 fat (0 saturated fat), 0 cholesterol, 81mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 1g protein.

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Garlic-Herb Pattypan Squash

Garlic-Herb Pattypan Squash

Prep/Total Time: 25 min.
Makes: 4 servings

Ingredients

  • 5 cups halved small pattypan squash (about 1-1/4 pounds)
  • 1 tablespoon olive oil
  • 2 garlic cloves, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon pepper
  • 1 tablespoon minced fresh parsley

Directions

Preheat oven to 425°. Place squash in a greased 15x10x1-in. baking pan. Mix oil, garlic, salt, oregano, thyme and pepper; drizzle over squash. Toss to coat. Roast 15-20 minutes or until tender, stirring occasionally. Sprinkle with parsley.

Nutrition Facts

2/3 cup: 58 calories, 3g fat (0 saturated fat), 0 cholesterol, 296mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.

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Fresh Heirloom Tomato Salad

Fresh Heirloom Tomato Salad

Prep/Total Time: 20 min
Makes: 12 servings

Ingredients

  • 1 package (5 ounces) spring mix salad greens
  • 3 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • 1/2 teaspoon sugar
  • 1/4 teaspoon dried oregano
  • 3 large heirloom tomatoes, sliced
  • 1/2 cup fresh basil leaves
  • 1/3 cup pine nuts, toasted
  • 3 tablespoons chopped red onion
  • 2 ounces fresh goat cheese, crumbled

Directions

Place salad greens in a large bowl. In a small bowl, whisk oil, vinegar, mustard, garlic, sugar and oregano until blended. Pour over salad greens; toss to coat. Transfer to a large platter. Arrange tomato slices over greens. Top with basil, pine nuts, onion and cheese. Serve immediately.

Nutrition Facts

1 serving: 74 calories, 6g fat (1g saturated fat), 3mg cholesterol, 35mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.

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Cucumber Canapes

Cucumber Canapes

Prep/Total Time: 20 min. + chilling
Makes: 2 dozen.

Ingredients

  • 1 cup mayonnaise
  • 3 ounces cream cheese, softened
  • 1 tablespoon grated onion
  • 1 tablespoon minced chives
  • 1/2 teaspoon cider vinegar
  • 1/2 teaspoon Worcestershire sauce
  • 1 garlic clove, minced
  • 1/4 teaspoon paprika
  • 1/8 teaspoon curry powder
  • 1/8 teaspoon each dried oregano, thyme, basil, parsley flakes and dill weed
  • 1 loaf (1 pound) white or rye bread
  • 2 medium cucumbers, scored and thinly sliced
  • Diced pimientos and additional dill weed

Directions

  1. In a blender or food processor, combine the mayonnaise, cream cheese, onion, chives, vinegar, Worcestershire sauce, garlic and seasonings. Cover and process until blended. Cover and refrigerate for 24 hours.
  2. Using a 2-1/2-in. biscuit cutter, cut out circles from bread slices. Spread mayonnaise mixture over bread; top with cucumber slices. Garnish with pimientos and dill.

Nutrition Facts

1 canape: 120 calories, 9g fat (2g saturated fat), 7mg cholesterol, 134mg sodium, 8g carbohydrate (1g sugars, 1g fiber), 2g protein.

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Spicy Grilled Eggplant

Spicy Grilled Eggplant

Prep/Total Time: 20 min.
Makes: 8 servings

Ingredients

  • 2 small eggplants, cut into 1/2-inch slices
  • 1/4 cup olive oil
  • 2 tablespoons lime juice
  • 3 teaspoons Cajun seasoning

Directions

  1. Brush eggplant slices with oil. Drizzle with lime juice; sprinkle with Cajun seasoning. Let stand 5 minutes.
  2. Grill eggplant, covered, over medium heat or broil 4 in. from heat until tender, 4-5 minutes per side.

Nutrition Facts

1 serving: 88 calories, 7g fat (1g saturated fat), 0 cholesterol, 152mg sodium, 7g carbohydrate (3g sugars, 4g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.

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Tex-Mex Summer Squash Casserole

Tex-Mex Summer Squash Casserole

Prep Time: 15 min.
Bake: 40 min. + standing
Makes: 10 servings

Ingredients

  • 7 medium yellow summer squash, sliced (about 10 cups)
  • 2-1/4 cups shredded cheddar cheese, divided
  • 1 medium onion, chopped
  • 1 can (4 ounces) chopped green chiles
  • 1 can (4 ounces) diced jalapeno peppers, drained
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon salt
  • 3/4 cup salsa
  • 4 green onions, sliced
  • 1/4 cup chopped red onion

Directions

  1. Preheat oven to 400°. In a large bowl, combine squash, 3/4 cup cheese, onion, chiles and jalapenos. Sprinkle with flour and salt; toss to combine.
  2. Transfer to a greased 13x9-in. baking dish. Bake, covered, until squash is tender, 30-40 minutes.
  3. Spoon salsa over top; sprinkle with remaining 1-1/2 cups cheese. Bake, uncovered, until golden brown, 10-15 minutes longer. Let stand 10 minutes. Top with green and red onions before serving.

Nutrition Facts

3/4 cup: 143 calories, 8g fat (5g saturated fat), 27mg cholesterol, 420mg sodium, 12g carbohydrate (5g sugars, 2g fiber), 8g protein.

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Grilled Brussels Sprouts

Grilled Brussels Sprouts

Prep/Total Time: 25 min.
Makes: 4 servings

Ingredients

  • 16 fresh Brussels sprouts (about 1-1/2-inch diameter), trimmed
  • 1 medium sweet red pepper
  • 1 medium onion
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon coarsely ground pepper
  • 1 tablespoon olive oil

Directions

  1. In a large saucepan, place a steamer basket over 1 in. of water. Bring water to a boil. Place Brussels sprouts in basket. Reduce heat to maintain a simmer; steam, covered, until crisp-tender, 4-6 minutes. Cool slightly; cut each sprout in half.
  2. Cut red pepper and onion into 1-1/2-in. pieces. On four metal or soaked wooden skewers, alternately thread Brussels sprouts, red pepper and onion pieces. Mix salt, garlic powder and pepper. Brush vegetables with oil; sprinkle with salt mixture. Grill, covered, over medium heat or broil 4 in. from heat until vegetables are tender, 10-12 minutes, turning occasionally.

Nutrition Facts

1 skewer: 84 calories, 4g fat (1g saturated fat), 0 cholesterol, 316mg sodium, 11g carbohydrate (4g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.

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Butternut-Gouda Pot Stickers

Butternut-Gouda Pot Stickers

Prep Time: 45 min.
Cook: 15 min.
Makes: about 4 dozen

Ingredients

  • 1 small butternut squash (about 2-1/2 pounds)
  • 1 tablespoon butter
  • 1 small sweet red pepper, finely chopped
  • 1 small onion, finely chopped
  • 2 cups shredded Gouda cheese
  • 1/2 teaspoon salt
  • 1/2 teaspoon minced fresh thyme or 1/8 teaspoon dried thyme
  • 1/2 teaspoon pepper
  • 1 package (10 ounces) pot sticker or gyoza wrappers
  • 3 tablespoons canola oil, divided
  • 3/4 cup water, divided

Directions

  1. Halve squash lengthwise; discard seeds. Place squash in a microwave-safe dish, cut side down; add 1/2-in. of water. Microwave, covered, on high until soft, 15-20 minutes; cool slightly. Scoop out pulp and mash.
  2. In a skillet, heat butter over medium heat; saute pepper and onion until tender, 4-6 minutes. Add to squash; stir in cheese, salt, thyme and pepper.
  3. Place 1 tablespoon filling on each wrapper (keep remaining wrappers covered with a damp towel). Moisten edge of wrapper with water; fold over to enclose filling, while pleating the front side to form a pouch. Stand on a work surface to flatten bottom, curving ends slightly.
  4. In a large nonstick skillet, heat 1 tablespoon oil over medium heat. Place a third of the pot stickers in pan; cook until bottoms are lightly browned, 1-2 minutes. Add 1/4 cup water (water may spatter); cook, covered, until filling is heated through, 3-4 minutes. Uncover; cook until bottoms are crisp and water is evaporated, 1-2 minutes. Repeat twice.
    Freeze option: Cover and freeze uncooked pot stickers on lightly floured baking sheets until firm. Transfer to resealable plastic freezer bags; return to freezer. To use, cook pot stickers as directed, increasing time as necessary to heat through.

Nutrition Facts

1 pot sticker: 55 calories, 3g fat (1g saturated fat), 7mg cholesterol, 84mg sodium, 7g carbohydrate (1g sugars, 1g fiber), 2g protein.

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Broccoli & Chive-Stuffed Mini Peppers

Broccoli & Chive-Stuffed Mini Peppers

Prep/Total Time: 30 min.
Makes: 2 dozen

Ingredients

  • 12 miniature sweet peppers
  • 1 package (8 ounces) cream cheese, softened
  • 1/3 cup minced fresh chives
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 2/3 cup finely chopped fresh broccoli
  • 2/3 cup shredded cheddar cheese

Directions

  1. Preheat oven to 400°. Cut peppers lengthwise in half; remove seeds. In a bowl, mix cream cheese, chives, salt and pepper; stir in broccoli. Spoon into pepper halves.
  2. Place on a foil-lined baking sheet; bake until heated through, 9-11 minutes. Sprinkle with cheddar cheese. Bake until cheese is melted, 3-4 minutes longer. Cool slightly before serving.

Nutrition Facts

1 stuffed pepper half: 48 calories, 4g fat (2g saturated fat), 14mg cholesterol, 68mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 1g protein.

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Thymed Zucchini Saute

Thymed Zucchini Saute

Prep/Total Time: 15 min.
Makes: 4 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 pound medium zucchini, quartered lengthwise and halved (and no, you shouldn't peel zucchini!)
  • 1/4 cup finely chopped onion
  • 1/2 vegetable bouillon cube, crushed
  • 2 tablespoons minced fresh parsley
  • 1 teaspoon minced fresh thyme or 1/4 teaspoon dried thyme

Directions

In a large skillet, heat oil over medium-high heat. Add zucchini, onion and bouillon; cook and stir 4-5 minutes or until zucchini is crisp-tender. Sprinkle with herbs.

Nutrition Facts

3/4 cup: 53 calories, 4g fat (1g saturated fat), 0 cholesterol, 135mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.

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Pressure Cooker Garlic-Dill Deviled Eggs

Pressure Cooker Garlic-Dill Deviled Eggs

Prep Time: 20 min. + chilling
Cook: 5 min. + releasing
Makes: 2 dozen

Ingredients

  • 1 cup cold water
  • 12 large eggs
  • 2/3 cup mayonnaise
  • 4 teaspoons dill pickle relish
  • 2 teaspoons snipped fresh dill
  • 2 teaspoons Dijon mustard
  • 1 teaspoon coarsely ground pepper
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon paprika or cayenne pepper
  • Additional snipped fresh dill, optional

Directions

  1. Pour water into 6-qt. electric pressure cooker. Place trivet in cooker; set eggs on trivet. Lock lid; make sure vent is closed. Select manual setting; adjust pressure to low, and set time to 5 minutes. When finished cooking, allow pressure to naturally release for 5 minutes; quick-release any remaining pressure according to manufacturer's directions. Immediately place eggs in a bowl of ice water to cool.
  2. Cut eggs lengthwise in half. Remove yolks, reserving whites. In a bowl, mash yolks. Stir in all remaining ingredients except paprika. Spoon or pipe into egg whites.
  3. Refrigerate, covered, at least 30 minutes before serving. Sprinkle with paprika and, if desired, additional dill.

Nutrition Facts

1 stuffed egg half: 78 calories, 7g fat (1g saturated fat), 93mg cholesterol, 86mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 3g protein.

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Smoky Cauliflower Bites

Smoky Cauliflower Bites

Prep/Total Time: 20 min.
Makes: 4 servings

Ingredients

  • 3 tablespoons olive oil
  • 3/4 teaspoon sea salt
  • 1 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground turmeric
  • 1/8 teaspoon chili powder
  • 1 medium head cauliflower, broken into florets

Directions

Preheat oven to 450°. Mix first six ingredients. Add cauliflower florets; toss to coat. Transfer to a 15x10x1-in. baking pan. Roast until tender, 15-20 minutes, stirring halfway.

Nutrition Facts

1 cup: 129 calories, 11g fat (2g saturated fat), 0 cholesterol, 408mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable.

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Balsamic Cucumber Salad

Balsamic Cucumber Salad

Prep/Total Time: 15 min.
Makes: 6 servings

Ingredients

  • 1 large English cucumber, halved and sliced (did you know cucumbers are rich in anti-inflammatory magnesium and other important minerals?)
  • 2 cups grape tomatoes, halved
  • 1 medium red onion, halved and thinly sliced
  • 1/2 cup balsamic vinaigrette
  • 3/4 cup crumbled reduced-fat feta cheese

Directions

In a large bowl, combine cucumber, tomatoes and onion. Add vinaigrette; toss to coat. Refrigerate, covered, until serving. Just before serving, stir in cheese. Serve with a slotted spoon.

Nutrition Facts

3/4 cup: 90 calories, 5g fat (1g saturated fat), 5mg cholesterol, 356mg sodium, 9g carbohydrate (5g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.

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Coconut Curry Cauliflower Soup

Coconut Curry Cauliflower Soup

Prep Time: 10 min.
Cook: 25 min.
Makes: 10 servings (2-1/2 quarts)

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 3 tablespoons yellow curry paste
  • 2 medium heads cauliflower, broken into florets
  • 1 carton (32 ounces) vegetable broth
  • 1 cup coconut milk
  • Minced fresh cilantro, optional

Directions

  1. In a large saucepan, heat oil over medium heat. Add onion; cook and stir until softened, 2-3 minutes. Add curry paste; cook until fragrant, 1-2 minutes. Add cauliflower and broth. Increase heat to high; bring to a boil. Reduce heat to medium-low; cook, covered, about 20 minutes.
  2. Stir in coconut milk; cook an additional minute. Remove from heat; cool slightly. Puree in batches in a blender or food processor. If desired, top with minced fresh cilantro.

Nutrition Facts

1 cup: 111 calories, 8g fat (5g saturated fat), 0 cholesterol, 532mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 3g protein.

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Pennsylvania Dutch Coleslaw

Pennsylvania Dutch Coleslaw

Prep Time: 15 min. + chilling
Makes: 16 servings

Ingredients

  • 1 medium head green cabbage, shredded (about 8 cups)
  • 1 cup shredded red cabbage
  • 4 to 5 carrots, shredded
  • 1 cup mayonnaise
  • 2 tablespoons cider vinegar
  • 1/2 cup sugar
  • 1 teaspoon salt
  • 1/4 teaspoon pepper

Directions

In a large bowl, combine cabbage and carrots; set aside. In a small bowl, combine all remaining ingredients; pour over cabbage mixture. Toss well and refrigerate overnight.

Nutrition Facts

3/4 cup: 146 calories, 11g fat (2g saturated fat), 5mg cholesterol, 239mg sodium, 11g carbohydrate (9g sugars, 2g fiber), 1g protein.

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Green Chile Quiche Squares

Green Chile Quiche Squares

Prep Time: 15 min. + chilling
Bake: 40 min. + standing
Makes: 12 servings

Ingredients

  • 3 cups salad croutons
  • 4 cups shredded cheddar cheese
  • 1 can (4 ounces) chopped green chiles
  • 6 large eggs
  • 3 cups whole milk
  • 2 teaspoons ground mustard
  • 1 teaspoon salt
  • 1/4 teaspoon garlic powder

Directions

  1. Arrange croutons in a greased 13x9-in. baking dish. Sprinkle with cheese and chiles. In a bowl, beat remaining ingredients. Pour over cheese. Refrigerate, covered, 8 hours or overnight.
  2. Remove dish from refrigerator 30 minutes before baking. Preheat oven to 350°. Bake, uncovered, until a knife inserted in center comes out clean, 40-45 minutes. Let stand 10 minutes before cutting.

Nutrition Facts

1 piece: 259 calories, 17g fat (11g saturated fat), 155mg cholesterol, 646mg sodium, 11g carbohydrate (3g sugars, 1g fiber), 14g protein.

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Grilled Veggies with Caper Butter

Grilled Veggies with Caper Butter

Prep Time: 25 min.
Grill: 10 min.
Makes: 8 servings

Ingredients

  • 1/4 cup butter, cubed
  • 2 garlic cloves, minced
  • 1 tablespoon lemon juice
  • 2 teaspoons capers, drained and chopped
  • 1 tablespoon minced fresh parsley
  • 2 medium zucchini, cut in half lengthwise
  • 2 medium crookneck or yellow summer squash, cut in half lengthwise
  • 1 medium sweet yellow or orange pepper, quartered
  • 1 medium sweet red pepper, quartered
  • 2 large portobello mushrooms, stems removed
  • 3 green onions, trimmed
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Directions

  1. In a small saucepan, melt butter over medium-low heat. Add garlic; cook 2 minutes. Add lemon juice and capers; cook 2 minutes. Stir in parsley.
  2. Brush vegetables with oil; sprinkle with salt and pepper.
  3. Grill zucchini, squash and peppers, covered, over medium heat 4-5 minutes on each side or until crisp-tender, basting occasionally with butter mixture. Grill mushrooms and onions, covered, 1-2 minutes on each side or until tender, basting occasionally with butter mixture.
  4. Cut vegetables as desired; transfer to a serving platter. Drizzle with remaining butter mixture.

Nutrition Facts

1 serving: 117 calories, 10g fat (4g saturated fat), 15mg cholesterol, 219mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 2g protein.

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Kansas Cucumber Salad

Kansas Cucumber Salad

Prep Time: 10 min. + chilling
Makes: 8 servings

Ingredients

  • 1 cup Miracle Whip
  • 1/4 cup sugar
  • 4 teaspoons cider vinegar
  • 1/2 teaspoon dill weed
  • 1/2 teaspoon salt, optional
  • 4 medium cucumbers, peeled and thinly sliced
  • 3 green onions, chopped

Directions

In a large bowl, combine Miracle Whip, sugar, vinegar, dill and salt if desired; mix well. Add cucumbers and onions; toss. Cover and chill for at least 1 hour.

Nutrition Facts

2/3 cup: 122 calories, 7g fat (1g saturated fat), 2mg cholesterol, 201mg sodium, 12g carbohydrate (10g sugars, 2g fiber), 2g protein.

Next, check out the superfoods you can turn into scrumptious comfort food.

Originally Published on Taste of Home